Millet vs. Rice: Top Things to Know - 24 Mantra Organic

Millet vs. Rice: Top Things to Know - 24 Mantra Organic


Millet vs. Rice: Which Grain is Healthier?

Health and Nutrition

The debate of millet vs. rice is not new; it has been going on from ancient times. While some people love rice, some love millets as there are many varieties of them. Is millet better than rice? If this question is spoiling your peace of mind, then put a stop to that by going through this write-up.

First, let us have a clear idea about these 2 grains separately.

Millet – What is it?

Millet, belonging to the Poaceae family, is a small cereal grain mainly found in India and many countries of Africa and Asia. Its high fibre, protein, calcium, antioxidants and gluten-free nature has made it popular across the world. There are 2 types of millets; one is major, and another is minor.

Major millets have the following varieties

  • Finger or ragi
  • Pearl or bajra
  • Proso or white millets
  • Foxtail

Minor millets have 7 varieties:

  • Kodo
  • Little
  • Fonio
  • Barnyard
  • Guinea
  • Adlay
  • Browntop

Nutritional Information 

If you cook 175 gm or 1 cup of millet, you will get the following:


207 calories

41 gm


6 gm


2.2 gm

1.7 gm


25% of daily value

8% of daily value


6% of daily requirement

19% of daily requirement

Millet vs. Rice: Benefits of Consuming Millet

Is millet better than rice? Have a look at the following benefits to know the answer.

  • About 100 gms of cooked finger millet will provide you with 13% of the daily needed calcium, which is useful in maintaining, muscle contractions and bone health. It also helps the blood vessels and nerves work properly. No other cereals can give this amount.
  • With its phenolic compounds, namely catechins and ferulic acid, millet helps combat the damaging oxidative stress. Moreover, ferulic acid acts as a healing factor for inflammation and wounds.
  • Its low glycemic index has made it apt for the diabetic patients. It can also regulate the sugar level of blood owing to its non-starchy polysaccharides and high fibre.
  • People who have celiac diseases or are on gluten-free diet can consume millets without tension as it has no gluten.
  • Lots of essential amino acids are present in millet which acts as the building blocks of protein.

Rice – What Is It?

Knowing about rice is also important when it comes to millet vs. rice. One of the ancient cereal grains, Oryza sativa or rice is a staple food in the majority of the countries. Though you can find various types of rice, it has mainly two varieties – white rice and whole grain rice or brown rice.

Nutritional Information

When it comes to the amount of carbohydrates, fibre and protein, both brown and white rice have similar amount. From 100 gms of cooked rice, you will get

Energy 130 calories

0.19 gm


28.7 gm

2.36 gm

White Rice and Brown Rice 

White rice is tasty and looks great and has a long shelf life. However, the amount of nutrition is very less as it is thoroughly polished and refined, which removes all the germs and bran. On the contrary, brown rice is a whole grain, which does not undergo any polishing. Thus, all the fibre, minerals, antioxidants and vitamins remain intact. Brown rice is good for people with heart diseases, obesity and type-2 diabetes, according to a report of the American Heart Association.

Millet vs. Rice: Benefits of Brown Rice

When compared to white rice, the brown variety has a lot more benefits.

  • Brown rice has ample plant compounds that lead to good health. It has lignans that act as antioxidants and is effective against breast cancer, osteoporosis and heart. Another powerful antioxidant, ferulic acid is also present in it that can be effective for diabetes and cancer.
  • Brown rice has lots of vitamins and minerals which are not present in white rice.
  • The manganese content of brown rice helps in the proper development of the human body and metabolism.
  • Thiamin is good for heart and muscle whereas selenium is good for DNA functions and hormonal functions.

By cooking 100 gms of white rice and brown rice separately, you will get the following vitamins and minerals

Brown Rice

White Rice

Manganese 42% of daily value

16% of daily value


16% of daily requirement 3% of daily requirement
Selenium 11% of daily value



9% of daily need 2% of daily need
Thiamin 15% of daily need

2% of daily need

Millet vs. Rice: the Final Thought

Many studies have proved that rice can enhance insulin resistance which can lead to type-2 diabetes owing to its high glycemic index. On the other hand, millets have a low GI. Furthermore, ragi has lots of calcium; pearl millet contains a high content of folate, whereas foxtail millet has lots of proteins. Not only that but the organic variants of millets and rice is even better due to the lack of harmful chemical compounds.

According to a report published in the Hindu, opting for a millet diet in place of rice and wheat brings a healthy change in one’s lifestyle. However, for the utmost benefits, you need to consume them in the form of whole grains.

In spite of that, cutting down rice completely from your diet is not recommended. Though you can use millet more, it is better to have both the grains in their proper amounts to have a healthy body and mind.


Try 24 Mantra Organic’s Little Millet, Barnyard Millet, Foxtail Millet, Kodo Millet and Savour the taste of organic goodness.

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